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Get ready for a juicy twist on traditional chicken pasta where succulent garlic parmesan chicken pairs with tasty rotini. This single-pan creation turns basic ingredients into a filling meal that's both nutritious and bursting with flavor. After trying many versions in my home, I've nailed the method for chicken that's crunchy on the outside, soft on the inside, while keeping everything surprisingly low-carb and protein-rich.
Nobody in my house ever believes when I tell them there's only 6 grams of carbs per serving. The rich garlic and parmesan coating makes such amazing flavor, they think it can't possibly be as healthy as it really is.
Key Components
- Chicken Tenderloins: Grab evenly sized pieces so they cook at the same rate
- Garlic: Go for whole cloves instead of the jarred stuff for better taste
- Parmesan: Grate it yourself for superior sticking power and melt
- Ready Pasta: The fast-cooking kinds work great in this dish
- Tomato Sauce: Forms the foundation of our lighter sauce
- Seasonings: Basic spices that bring tons of taste
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Crafting Your Delicious Pasta
- Season Thoroughly:
- Mix chicken pieces completely with spice blend, allowing flavors to sink in
- Heat Properly:
- Get your pan hot enough that water droplets sizzle before adding your seasoned chicken
- Build Texture:
- Don't move the chicken too soon so it can form that tasty crust
- Mix The Sauce:
- Stir tomato sauce with spices until everything comes together nicely
- Bring It Together:
- Mix chicken and pasta into the sauce until everything gets well-covered
When I first cooked this, I actually finished off a whole extra batch of chicken before I could mix it with the pasta. There's something about that garlic parmesan coating that you just can't stop eating.
Tasty Marinade Basics
Let's chat about the marinade real quick. That short marinating time really matters - it's not just about taste, but also about keeping your chicken juicy. On busy nights I sometimes skip straight to cooking, but giving it even 10 minutes while chopping other stuff makes the chicken way better. The spice mix actually helps create that beautiful golden outside that makes everyone ask for seconds.
Major Protein Boost
This isn't your regular heavy pasta meal. Each portion packs a massive 107 grams of protein while staying at just 6 grams of carbs. The trick is balancing lean chicken with our smart sauce approach. My workout friends couldn't believe this actually fit their diet plans when I brought it to our group dinner.
Great Side Dishes
Eat this with oven-roasted broccoli that gets crunchy edges - the tops soak up all that yummy sauce. A quick arugula salad dressed with lemon and olive oil adds a sharp freshness that balances the richness perfectly.
Custom Touches
You can swap the rotini for Banza's lentil pasta to get even more protein. Sometimes I throw in mushrooms right after cooking the chicken for extra flavor, or add handfuls of spinach at the very end. In summer months, garden-fresh cherry tomatoes add wonderful juicy bursts throughout.
Storing Leftovers
Keep any extras in an airtight container for up to three days. When you warm it up, add a little water or chicken broth to freshen the sauce. Microwaving works fine, but a quick heat in a hot pan keeps the chicken crunchier.
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Smart Cooking Tricks
- Cook one chicken piece first to check if your pan is the right temperature
- Make sure your skillet is really hot before the chicken goes in - it's super important
- Think about making extra seasoned chicken for quick meals during the week
I've made this dish so many times now and I'm still shocked at how such a simple meal can be so satisfying. It's become my favorite for weekly meal prep, after-gym dinners, and casual nights in. The way the garlic and parmesan make this amazing crust while the inside stays moist is pure cooking magic. And knowing it's actually good for you makes every bite taste even better.
Frequently Asked Questions
- → Can the chicken be prepped earlier?
- Of course! Marinate it up to a day beforehand to boost the flavor.
- → What’s a swap for sugar substitute?
- Regular sugar is fine, or just leave it out if you’d like a less sweet sauce.
- → Can I replace ready pasta with normal pasta?
- For sure! Just cook your chosen pasta following the package before adding it.
- → Is the dish spicy?
- You control the spiciness by lowering or leaving out the crushed red pepper.
- → Can I use chicken breasts instead of tenderloins?
- Absolutely, just cut them into similar chunks so they cook evenly.